Sidelying Hip Internal Rotation Strength Exercise for Mother Runners: Boost Stability
27Sidelying Hip Internal Rotation Strength Exercise for Mother Runners: Boost Stability and Prevent Injury
For mother runners, maintaining hip strength is crucial to improving performance and preventing injury. The Sidelying Hip Internal Rotation Strength Exercise is a powerful move that targets the often-overlooked muscles involved in hip stability and alignment, particularly important for postpartum women returning to running.
Why Sidelying Hip Internal Rotation is Essential for Postpartum Runners
Improves hip stability and reduces the risk of common running injuries like IT band syndrome and knee pain.
Targets the deep hip rotators, which are key for balanced movement and proper running form.
Helps with pelvic alignment and assists the pelvic floor, which is especially beneficial for postpartum moms dealing with issues like pelvic organ prolapse or incontinence.
How to Perform Sidelying Hip Internal Rotation:
1. Lie on your side with your knees bent at a 90-degree angle top leg over a bolster or foam roller
2. Keeping top knee on foam roller, raise your top foot by rotating your hip internally while keeping your pelvis stable.
3. Slowly lower your foot back to the starting position.
4. Repeat for 8-10 reps on each side.
This simple but effective exercise is a great addition to your routine for hip strength and overall core stability. Strengthening these muscles can help mother runners stay injury-free and build endurance during their runs.